THUR 08.25.16 Bring-A-Friend Day!!

Kristi and Lauren
Kristi and Lauren

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

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